Best Shoulder Exercises

The deltoid has three heads, and each needs slightly different work. The front delts get heavy training from overhead presses and most chest pressing, so extra front raises are rarely needed. The side delts give the shoulders their width and respond best to lateral raises with moderate weight and strict control. The rear delts, often neglected, are trained with reverse flyes, face pulls and wide rows and help balance pressing-heavy programs. Press overhead with ribs down and glutes tight so the lower back doesn't arch, and keep raises smooth rather than swinging. Shoulders recover quickly, so two to three sessions per week work well.

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Dumbbell Shoulder Press

Machine Shoulder Press

Band Pull-Apart

Kettlebell Press

Smith Machine Shoulder Press

Cable Lateral Raise

Cable Upright Row

Barbell Upright Row

Cable Reverse Fly

Cable Front Raise

Machine Lateral Raise

Dumbbell High Pull

Kettlebell High Pull

Band Lateral Raise

Decline Pike Push-Up

Handstand Push-Up

Plate Front Raise

Kettlebell Halo

Incline Y Raise

Kettlebell Bottoms-Up Press

Reverse Pec Deck

Plate Bus Driver

Kettlebell Waiter Walk

Lean-Away Lateral Raise

Dumbbell Rear Delt Row

Resistance Band Shoulder Press

Scapular Push-Up

Landmine Lateral Raise

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